​Whether it is a weekly yoga session or reaching for your toes before a run, static stretching plays at least a minor part in most people’s fitness routines. However, scientifically, there seems to be little rhyme or reason to when and why we stretch. In most cases, years of medical research shows we are doing it at the wrong times, and for the wrong reasons, as well as concluding that more research is necessary. Here are five important things to keep in mind when deciding how to make stretching part of your fitness regimen.

Summer season is here and you need to get some quick gains. Say no more! This training program is full body based, targeting every major muscle group in a push/pull split. Feel free to add your own assistance exercises that you see fit for yourself. The rep range is for strength and hypertrophy. If you want to add more muscle mass, do the reps in a slower tempo than suggested below.

This Month's challenge, fifty Push-ups each day, for 31 days. Yes you read that right, 50 body-weight push-ups for each day of the month of May. Before you start, take a photo so you can track changes and take another photo at the end of the month. You might be surprised at the outcome. Try and do all 50 Push-ups in one session. You can break them up i.e. 5x10 or 25x2 etc. It would be better if you can do them all at once. By the way, the 50 push-ups are in addition to the workout plan...enjoy!

The Challenge will be done with body weight only, no extra weight is needed.

In addition to having a split routine plan (See below), we are adding a challenge. One hundred squats each day, for 30 days. Yes you read that right, 100 body-weight squats for each day of the month of April. Before you start, take a photo so you can track changes and take another photo at the end of the month. You might be surprised at the outcome. Try and do all 100 Squats in one session. You can break them up i.e. 10 x 10 or 25 x 4. It would be better if you can do them all at once. By the way, the 100 squats are in addition to the workout plan...enjoy!

If you were following the previous month's workout, you would have already been bragging about your new found strength. Now it is time to put your body into a different type of strain. Welcome to Unilateral training...

This will put some hair on your chest, or at least a better looking derriere.

In case you want to add a strength workout in addition to your routine, see the plan below. This is part 2 from December's hypertrophy plan. Which is now a strength based training microcycle. ​Focusing on the conventional Deadlift and the Incline Bench Press. The accessory work is added to help improve on aesthetics and increase the strength on the compound exercise.

​What’s the use of elevation masks? For those who don’t know what that is, it’s an awesome looking fitness accessory that makes you look like Bane from Batman. Other than making you look like a complete bad-ass in the gym and your morning/late night runs, does it have any real purpose?

Whether it’s the latest magazine article telling you to drink only cucumber water for a week, or the latest Canada Food guide telling you to limit your consumption of eggs, mainstream nutritional information seems to be filled with craziness, contradictions, and confusion. Trends seem to pop up regularly, only to disappear and pop up again a few years later. Ironically, certain unfounded nonsense does the rounds as true fact, and seems to stick as general knowledge, despite scientific advancements to the contrary. Below you’ll find five of the latest and greatest nutritional myths that we at Sports Science Strength & Conditioning want you to know about, and help us to debunk the old fashioned way – using good old scientific evidence.

Midway through a stride, but you can see where the front leg's shin angle is similar to the torso angle.

​If you are having troubles improving acceleration in your game, look no further. The now popular prowler can be used to improve just that.

The great thing about using the prowler is that it very easy to use and does not require much skill to use. All you need is a prowler, some plates (if desired), and some space to run up and down, preferably indoors or an area where there isn't too much traffic.

A while ago I briefly wrote an article discussing "The All Natural 'Magic Pill' for Weight Loss" (<--- click the link to be taken to it directly). I targeted how Dr. Oz was selling lies. Not much has changed and he is not the only one doing it. Celebrities are in it too - pause for a sudden, short intake of breath.

Many people often don't realize the benefits of exercise and the effects it has on the human body other than the physical changes you see on the mirror. Scientists have constantly been doing research to see how the human body responds and adapts to exercise.

The good news exercise affects the human body in a more holistic manner, deeper from the surface of the muscles that makes us look sexy and strong. Changes from our brain and bone are seen even in the elderly.

The following is an excerpt from a presentation during our senior year of university. It is a brief video explaining an issue that arose a few years ago in the fitness industry. CRUNCHES... were all of the sudden a taboo.

Physiotherapists, personal trainers and any rehab specialists were "educating people" to avoid doing crunches because "it is bad for your back".

The shearing forces... The degenerative disc disease... The time wasted not doing something else more "functional" (ahem a topic for a future post)... it is madness!

For any athlete looking to improve on athletic prowess, below are four exercises you must include in your training to help improve speed in your sport or a specific skill. Incorporate these into your speed training and you will see some fast gains in little time.

Squats: Front or back squats will not only strengthen the legs but also your upper back and help you gain some lean mass. Getting stronger in the squats can help with the production of force applied to the ground while sprinting.

The demand to become a thinner and healthier version of yourself is ever growing.

We are all guilty of trying to become a healthier person, but for some of us it may not be an easy feat. So we look for aids.

You may have a magazine that often gives tips to become leaner with some brand new supplement recommended by a bunch of doctors, or you may often refer to television programs that gives tips on how to properly dress to hide those annoying muffin tops.

Somehow we have tried some fad diet or some wacky machine that apparently makes you shed pounds after only three minutes of use a day.

There are so many enticing options that it is hard to choose which method is best for those desired six pack abs or fit into those jeans from your earlier college days.

Not to mention some very popular and trusted characters on television advertising on weight loss aids that are "miracles in a bottle" to get you sucked into the craze of purchasing your way into fat loss (see video below).